CFWUx2
4r +22

7R in 20 minutes of 15 push press, 15 squats, 15 dead lifts with 14kg dumb bells.

6 rounds plus 19 reps 
Rx’d

4 + 30

7 plus 2 rx’d? Possibly 6 plus 2 but I don’t know since my first two rounds were under 5m and my last full round was under 3m and I may have failed to tally a round between 3 and 5. Low back smoker. Rebounding box jumps. Slow back extensions. First two sets of pj unbroken then I was too gassed.

7 rds

Completed 2019-10-01
with 45 lb bar
5 rounds

7 R Rx'd 
Male 49/181/79kg

Done after the GHD/wall-ball WOD.
Subbed: 2x20kg kettlebell push presses
20kg kettlebell good mornings for back extensions
5 rounds+30 reps
43/1.78m/75kg

As rx'd, 9 rounds + 3 box jumps.

A little pressed for time so needed to do a WOD with a fixed timeline and minimal warmup.  Unbroken push jerks and did box jumps as step downs.  Jerks into box jumps were the toughest part of this.

46m/5'10"/180

15 PJ 40 kg
20 box steps alt. 60 cm
15 situps
15 back ext

7 rds & 15PJ +20bs

Scaled to 85#
7 rounds exactly. 🙌

10 Rounds + 15 PJ
Performed Floor back extensions 

7 rounds. Just barely

6+30 rx

5+35 - Rx

6 rds + 32 reps
Scaled/subbed to : 15 Dumbbells push jerks @9.5kg each DB / 15 Bench jumps @/ 15 Single DB good mornings @9,5kg
M / 40yo / 176cm / 71kg

12 push jerks (85#)
12 box jumps (24 in)
12 back extensions

6 rounds + 12 PJs and 7 BJs.

6 rounds + 15 push jerks + 6 box jumps.
Rx

5 rounds + 30 reps
Rx'd except no back extension, scaled to green banded good mornings

6 rounds + 15 push jerks + 10 box jumps.
Rx PJ and BJ. No GHD so subbed 15 controlled deadlifts at 65 lb.
Completed 190927.

9 rounds +15x push press Rx

6 rounds Rx, good WOD!

Sub 5k training.  Not sure why running is so difficult now.  Still slow but faster than last time. 🤷🏻‍♀️
1 mile = 10:53
Walked for 4min 01sec
1 mile = 11:02

6 rounds even
35lb barbell
Step ups
Supermans
All during homework time

9 rds

12 reps of each ex at 95/24

D
9 rounds  + 10 

10 reps of each ex at 35/12

7 rounds 
Used a 40 kg barbell 
Subbed the box jumps with 15 tuck jumps
Subbed the back extensions with 15 deadlifts with the 40kg barbell

6rds + 1 rep
65 lbs
20”

5 rounds completos 

58 / 172

push presses at 65 lb
20 in box jumps
feet anchored sit-ups

8 rounds completed

5 rounds+ 15 push jerks Rx

5 rounds
15 PJ #65
15 box jump 22inch
15 back extensions 

M/34/5'10"/190

Rx'd 7 rounds + 26 reps

Was hoping for 8 rounds, but just missed out.

6 rounds sharp, but I had to scale GHD to deadlifts with same weight as push jerks. Push jerks 95 Ibs and box jump 24” box

8 r + 1 reps
40 kg
60 sm box

8+12pj with superman

Rx’d 
7 rounds 

Went to the doctor today and she said, wow, you’ve lost a lot of weight. I got to brag about CrossFit for a few minutes. 

Great day. 

Took some liberty today!
30# DBs (should’ve used 25s) DBs are easier to haul on my ATV than bar & plates. I did 5 slow, controlled pull-overs instead of back extensions. I trimmed my horse’s hooves right before my workout and my back & legs were already fried! 6 rounds + 5 push jerks!

6 Rds + 15 PJ + 11 Box Jumps

Everything Rx, but had to sub 15 Supermans (w/3 sec hold) per Rd. 

F/46/145/5’6”
12/12/12 with 50lb bar, yeti cooler again for box jumps( still haven’t measured it) and adjustable incline bench for extensions
5 rds + 1/2 of next into 8 box jumps 
A bit disappointed I didn’t get more done, still have to concentrate on timing of push jerk bounce/jump but, all in all I like this WOD.  Full body

6 rds rx, nice and show the back extensions and they were more difficult than expected

8+7 Rx 

7 Rounds + 8 PJ

Push Jerks & Box Jumps Rx
Supermans as a sub for back extensions 

6 rounds. The back extensions were tough.

7+1bj

7rds for original posted WOD awesome workout thank you!!

7 rounds + 10 push jerks

40# dumbbells for PJ

4 rounds+ 30 reps Rx 
First time back extension to WOD...back and leg on fire

M/44/6'2"/180#

Scaled to 75# push jerks the rest as rx'd 
6 rds + 15 + 15

75lbs jerks
6 rounds + 12 jerks

Definitely took a lot longer per round than I expected. I was mostly able to keep moving with high rep counts, but too slow on jumps and extensions.

8 rounds 
Rx’ed 
Unbroken 

The push jerks and box jumps are a sneaky combo in this workout due to the redundant functions of the lower body. Both movements require hip/knee extension on the drive phase and landing with hips/legs flexed, before standing back up again….this redundancy always lights up my legs! Here are some thoughts on scaling this one:

Push Jerk: I consider the load to be light and my athletes will accumulate a fairly high volume of reps. I will have athletes use loads that allow for several rounds to be completed unbroken. Many of my athletes will be able to achieve this goal with the prescribed weight, others will need to reduce the load to achieve that goal. I will reduce reps for those that are unfamiliar with the movement or are not ready for a large volume of reps yet. 

Box Jumps: I consider the prescribed height to be moderately high. I will have athletes utilize heights that will allow for the 15 reps, in a round, to take no longer than 1:30 to complete. For some athletes, a box jump of a couple of inches can be a major achievement. Only in special situations will I utilize a step-up, as I care more about jumping function of the movement and not the height today.

Back Extensions: I will be treating this movement as true back extensions (https://www.youtube.com/watch?v=xMyFXMZ6Ch0) and not using hip extensions (https://www.youtube.com/watch?v=7X075Hrl5lE) as the prescribed movement. This movement will be performed in a controlled fashion and I expect a high volume of reps to be accumulated. For athletes that have shown capacity to do at least 25 consecutive and controlled hip extensions, but are not ready for a high volume of back extensions, I will have them reduce the reps per round. For those that are not ready for back extensions yet, I will have them perform hip extensions. 
If limited on GHDs, there are some options, but I am very cautious about loading up a movement pattern like the back extension where the trunk flexes and extends. For some experienced, and very capable athletes, a banded rounded-back goodmorning and potentially a light Jefferson curl can be ok substitutions. For most people, I will substitute a light barbell good morning where the trunk stays neutral. 

8 Rounds + 11 reps in 20 minutes of:
10 push jerks, 65#
10 box jumps, 20"
10 back extensions

8 rounds + 6 Push Jerks
45 lbs.
No Back Extensions. Subbed Deadlift and good mornings prior to wod.

7 rounds + 15 push-jerks + 6 box jumps (336 reps) Rx

6rds+11x Jefferson Curls
(JCs last 3x rds–GHD taken)

Scaled to 75# PJ
Box jump ups, step downs
6 rounds + 10 box jumps
Completed round 9 in 21 min, all unbroken

Globo Scale:   For back extensions, you can use a roman chair or a back extension machine, as well as a GHD.  If this is not available do 15 deadlifts with the 95lb barbell (or dumbbells-see hotel gym sub), and work good mornings before the WOD [good option for classes or a garage gym if you don't have any or enough GHD's or other back extension tools].  If needed for box jumps stack those aerobic steps (10 high plus top for 24", 8 high plus top for 20").  Hotel gym/no barbell option use 35/25lb dbs, and do bench jumps or jump overs if a box is not available.

Champions Club Scaling Notes

RANT: 
I used to only do “back” extensions regardless of whatever name came up. Now I only do “hip” extensions regardless of what comes up because of the skill-transfer to everything else that requires us to keep our spine still and hinge at the hips. Back extensions can be helpful though — especially if you keep your butt and belly squeezed the entire time. Butt tight keeps your hips locked in neutral, and belly tight allows us to arch a little bit, but not overextend completely. This one looks like it’s meant to be kind of a fast breather; I find hip extensions easier to go fast. You just squeeze your butt then relax your butt over and over.

I SHOULD TRY THIS RX’D IF: I can go unbroken for the first 10 minutes, and no more than 2 sets until the very end.

GROUP VERSION:  if you don’t have a mass number of GHDs, or one of our homemade 10-person Gemini From Cedar Point GHDs, then I would honestly take them out. You could get a lot out of a couplet with box jumps and push presses. Then in the warmup do some midline work — either hollow holds/rocks, planks, or even the back scale (which feels a lot like a back extension). For “hip” extensions I’d usually throw squats in place of it. Feel free to do that here.

INJURY VERSION:
Themes are: endurance a little more than stamina, pushing, jumping, jumping again, overhead, and “core.” Try to mix a triplet out of that and don’t be afraid to make it more than 20 minutes if you can’t get speed.

WARMUP:
Jump rope — always
Squat — jumping prep
Handstand — overhead prep
Pull-up — do some pulling
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  6. Box jumps and push press are always a tough combo, and the back extensions can make everything else really difficult.

Warm-up for 190926:
GENERAL WARM-UP

2 rounds of:
1 minute of single-unders
10-meter bear crawl
10 push-ups
10 roll-over to v-up
Then,
Banded front rack stretch: 
2 sets of 30-seconds for each arm

SPECIFIC WARM-UP

Box jump
5 broad jumps
3 sets of 5 box jumps to find your box height for the workout

Back extension
10 barbell good mornings
Perform 3 sets of 3 reps of each:
1/4 back extension + back extension to parallel + full range of motion back extension

Push jerk
Perform 3 reps of each step of the progression:
Jump and land with hands at sides
Jump and land with hands at shoulders
Jump, punch and land without a barbell
Push jerk with barbell

Build-up
Perform 2 rounds of:
5 push jerks at a medium weight (increase load on the 2nd round)
3 box jumps
3 back extensions

INTENDED STIMULUS.
.
Nice one! This is a cool mix of power and control. Before you move forward just check the crossfit.com video on back extensions. This is a movement that requires focus and grace. This is a movement that requires slow speed. That does not mean this workout will not be intense. Fifteen reps of controlled back extensions will make your whole back burn, including your legs. You will be sweating and acidic in no time. That is paired with two ballistic movements, that require fast power production and precision. The demands on your CNS --your brainz-- will be hard. Thinkers are burners. Today is fantastic, but it can get messy.
The first thing to consider is the number of reps. It is all the same for all movements. However, 15 reps of back extensions will take considerably longer than box jumps, and this, in turn, will take substantially longer than the push jerks. This tells us that the first thing to scale is the number of reps. While warming up perform a long set of back extensions, 8 or more reps. Based on that experience, adjust the number of reps for your workout. Choose a height for the jumps for which you have no doubt you can do that previously selected number of reps without rests even if tired. Lastly, pick the load for the push jerks, it should be a weight you can cycle for the whole twenty minutes mostly unbroken. You might start breaking it after the 15-minute mark, but try to avoid that. This workout is an excellent opportunity to practice how to focus on proper movement and control under fatigue. Channel your inner Julie Foucher and move with grace!


OPTION 1
Complete as many rounds as possible in 20 minutes of:

12 push jerks
12 box jumps
12 back extensions

Range: 65-lb. barbell and 20-in. box - 95-lb. barbell and 24-in. box

OPTION 2
Complete as many rounds as possible in 20 minutes of:

12 push jerks
12 box jumps
12 back extensions

Range: 55-lb. barbell and 16-in. box - 75-lb. barbell and 20-in. box

OPTION 3
Complete as many rounds as possible in 20 minutes of:

10 push jerks
10 box jumps
10 back extensions

Range: 45-lb. barbell and 12-in. box - 65-lb. barbell and 16-in. box